Four Benefits of Mindfulness As a Treatment for ADHD From a North Carolina Therapist

Mindfulness-based therapy can be an effective approach in helping individuals with ADHD improve upon various symptoms relating to executive functioning challenges, self-awareness, and lessen symptoms of depression and anxiety. Mindfulness strategies encourage individuals to focus on the present moment, which can help to lessen the occurrence of getting distracted by their thoughts and environment.

Research has shown mindfulness-based therapy reduces symptoms of ADHD. Results of one study found that participants who completed an eight-week mindfulness-based program had significantly reduced ADHD symptoms compared to those who did not participate in the program (Zylowska et al., 2008). Additionally, another study conducted by Van de Weijer-Bergsma et al. (2012) found that after mindfulness training, adolescents’ attention and behavior problems reduced, while their executive functioning improved. Likewise, improvements in adolescent’s actual performance on attention tests were found after mindfulness training.

In this blog post, we will explore four benefits of mindfulness-based therapy for ADHD and share examples of a mindfulness-based activity that may benefit someone with ADHD. Lastly, we will share a group therapy option for adults in North Carolina who are seeking an affirming space to gain skills and community!

What is Mindfulness?

Mindfulness can be described as a state of being wherein a person focuses their awareness on the present moment, while acknowledging and accepting their feelings, thoughts, and bodily sensations via a nonjudgmental, nurturing lens. More formal mindfulness practice might include setting aside time to intentionally focus on something such as

  • Meditation
  • Deep belly breathing
  • Body Scans

Whereas more informal mindfulness practice may involve paying attention to what is going on around you, or what your senses are experiencing, while partaking in daily activities. One may engage in mindfulness when folding laundry, eating, or brushing their teeth!

4 Benefits of Mindfulness-Based Therapy For ADHD

Benefit #1: Improved Executive Functioning, Attention, and Focus

Executive functioning is a set of cognitive skills that help individuals plan, organize, and complete tasks. Individuals with ADHD often struggle with executive functioning, which sometimes results in difficulties with accomplishing goals and managing time effectively. Research has shown that mindfulness-based therapy can improve executive functioning by increasing cognitive control and attentional flexibility. By practicing mindfulness, individuals can strengthen their ability to focus their attention and manage distractions.

Benefit #2: Increased Self-Awareness and Self-Observation Skills

One of the key components of mindfulness-based therapy is tuning into one’s own body sensations, thoughts, and feelings. Through mindfulness practices, individuals with ADHD can learn to identify their thoughts and emotions, and become more aware of how these affect their behavior. This increased self-awareness can help individuals with ADHD better understand their symptoms and develop strategies to manage them more effectively.

Benefit #3: Reduced Stress, Anxiety, and Depression

Stress and anxiety are common in individuals with ADHD. Mindfulness-based therapy has been found to reduce stress and anxiety by increasing relaxation and decreasing negative thoughts. A study conducted by Burke et al. (2010) found that mindfulness-based therapy reduced symptoms of anxiety and depression in adults with ADHD. It has also been found that mindfulness can raise dopamine levels, those little feel-good neurotransmitters, in the brain!

Benefit #4: Improved Emotion Regulation and Frustration Tolerance

Individuals with ADHD sometimes struggle with impulsivity, frustration, and anger. By practicing mindfulness, individuals with ADHD can develop the ability to recognize and regulate their emotions. In doing so, this can help to lower stress and anxiety, and may also improve communication and relationships!

Mindfulness Practice for Emotion Regulation

A commonly referenced mindfulness practice to assist with better recognizing and responding to emotions is summarized by the acronym RAIN. Essentially, RAIN is an acronym for a mindfulness practice in which you recognize your experience, allow it to be as it is, investigate it with curiosity, and nurture it with self-compassion:

To practice rain, sit or lie down in a comfortable position. Close your eyes, or soften your gaze. Take three slow, deep breaths, and then follow the steps below.

  • R = Recognize your emotions.
    Let yourself feel at ease in the present moment. As you take in your surroundings, recognize your thoughts, feelings, and physical sensations. Name your feelings aloud, or quietly to yourself.
  • A = Accept your emotions.
    Take a nonjudgmental, observational approach to your emotions, as if you were describing a photograph. Allow your thoughts, feelings, and sensations to come and go. It is okay to feel however you are feeling – release yourself from judgment. Let yourself know that “this is how it is right now,” and that is okay.
  • I = Investigate your emotions.
    Turn with curiosity toward your emotional experience. What words are crossing your mind? What emotions are you feeling? Where are they coming from? Do they cause a physical sensation in your body? Check in with the most vulnerable part of yourself, and reflect on what it needs. Does it need acceptance, forgiveness, belonging?
  • N = Nonidentification.
    Be kind toward your experience. Give yourself a comforting message. Let yourself know that you are okay, or that you are loved. Think of someone or something that offers you care, such as a friend, family member, or pet, and imagine their love flowing to you. Allow for healing and compassion to envelop you until you feel calm and centered.

Body Scan Meditation

Another mindfulness-based activity someone with ADHD can practice is called “body scan meditation.” This practice involves lying down or sitting comfortably and focusing on the sensations in different parts of the body, from the toes to the top of the head. The purpose of this practice is to increase body awareness and develop the ability to focus attention on the present moment. To practice body scan meditation, follow these steps:

  • Find a comfortable position, either lying down or sitting.
  • Close your eyes and take a few deep breaths.
  • Begin to focus your attention on the sensations in your toes. Notice any sensations such as tingling, warmth, or tension.
  • Slowly move your attention up your body, focusing on each body part in turn. Notice any sensations and bring your attention back to that part of the body if your mind wanders. It is okay.
  • When you reach the top of your head, take a few deep breaths and bring your attention back to your breath.
  • When you’re ready, slowly open your eyes and take a few deep breaths before getting up.

Mindful Awareness for ADHD and Anxiety – A Virtual Therapeutic Support Group for Adults in North Carolina!

Want to learn these skills and more in a neurodiversity-affirming space? Then consider registering for our group! Participants can expect to learn strategies to assist with the unique challenges of ADHD and/or anxiety through mindfulness and self-compassion-based exercises in community with others who “just get it.”

Group begins 05/23/23 and occurs every Tuesday from 5-6pm. Sliding scale spots are available!

For more information or to rŚegister:

Other Neurodiversity-Affirming Therapy Services Offered in Chapel Hill, Raleigh, & Throughout North Carolina

Be BOLD Psychology and Consulting offers neurodiversity-affirming clinical services to clients throughout North Carolina! Whether you are in Chapel Hill, Raleigh, Durham, Charlotte, Winston-Salem, or anywhere else in North Carolina, we can help! Our experienced therapists offer individual, couples, and group therapy to support you. This includes LGBTQIA+ and gender-affirming therapy as well as therapy for Black, Indigenous, and People of Color. You can also get counseling for anxiety, and more!

Our services are inclusive and affirming of all people, races, abilities, neurotypes, bodies, spiritual backgrounds, sexual orientations, romantic orientations, relational orientations, and genders. Reach out today!

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